CrossFit ATR, CrossFit ATR North – CrossFit
Labor Day, Monday 9/1, we will be hosting two classes at 9:30 and 10:30am only.
Saturday, August 31st at 11:30 am, Kim will hold ATR’s first Nutrition Seminar with a repeat Seminar on Friday, September 13th at 7 pm.
The seminar will cover fundamentals and provide you with some tools to assess your own eating habits:
Nutrition and training
Overview of macronutrients
Nutrition priorities
How to estimate your energy needs
What type of plan is right for me?
Warm-up
5 Double Push-up Inchworms
15 GHD Hip Extensions
2 Rounds of:
10 Wipers
10 Scorpions
2 Rounds of:
0:30 Hanging Hollow Hold
0:30 Handstand Progressions
TOGETHER:
KB warm-up and drills
Metcon
Metcon (AMRAP – Rounds)
E2MOM x 30 (5 Rounds of the following)
Minutes 1-2: 20 Single-arm RKBS (10/side) + 200m Row
Minutes 3-4: 16 KB/DB Clean and Press (8/side) + 200m Run
Minutes 5-6: 12 KB/DB Snatch (6/side) + 0.3mi Bike
Rx: DB Clean and Press + DB Snatch on 50/30 DB
Rx+: All movements on 53/35 KB
You do not have to alternate arms for any movements.
Score: Successful minutes completed. Perfect Score: 15
If you aren’t adept at KB Snatch/Clean + Press, use a DB.
Accessory Work
Metcon (No Measure)
2 Rounds of:
0:30 Side Plank / side
15 Palloff Presses / side
0:30 Hollow Hold
25 Banded Face Pulls
Mobility
2 minutes Foam Roll T-Spine (1-minute with barbell)
2 minutes PVC Front Rack on Box Stretch
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